White Rice vs. White Potato

A staple in many bodybuilder's diet is white rice, since it's an easy way to add in carbs. Other reasons why it's used more often are that it's easy to cook, has a long shelf life and it's cheap.
However, there is another player in the field that doesn't get enough credit in our opnion: the white potato.

Let's organize a face-off between these two and see who comes out a winner shall we?

First off, both white rice and white potato have similar macros. A 100 grams for both comes out to about 95 calories, 20 grams of carbs, 2 grams of protein and 0 fat.

White rice
The vitamin & mineral content in white rice is virtually zero. You don't have to be a genius to see that rice simply serves as a supply of carbohydrates and nothing else. The stats below point that out quite clearly (per 100g)

Rice

White potato

Potato

The spud is a different story, next being a good source of vitamin C, B6 & manganese, it's also an excellent source of potassium. Potassium is your friend. The daily recommended dose is around 4700 mg, so a 200 gram serving of potato will take a chunk of that easily. To the right, the nutrients in white potato (per 100g)

To conclude

The white potato beats white rice by miles in terms of nutrients, the issue is that potato has a shorter shelf life, and can be a bit more work to prepare. But wait, is it really that hard? No. One of the easiest and quickest ways to cook a(ny) potato, is cut in half, poke a few holes in it and lay it with the skin up in a shallow plate with water. Zap in the microwave for 6 minutes and you're done.